Bittersweet

Even though we move to greener pastures it'll be bittersweet to leave the home we've had since October 2009.

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WOD for Farewell Friday 7/19

"NANCY"

5 rounds for time:
400m run
15 overhead squat, 45/30kg

OR

"ANNIE"

50-40-30-20-10 reps for time:
double unders
situps

then

"PUKIE BREWSTER"

150 burpees for time

Compare NANCY to 13FEB2012, ANNIE to 16APR2013, and PUKIE BREWSTER to 31MAY2011. Post results to whiteboard/comments/Cody.

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Saturday is your last chance to see the FCF 3.0 (1422 11th Ave) space before we finally vacate it forever on Sunday.

Any and all help would be appreciated as we finalize our move this weekend. Get in contact with us if you want to help!

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Happy (post)Memorial Day

Remember and honor those who have served our country.

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We hope you guys had a great weekend... we definitely did down in Arizona!

Pao, Tony, Dillon, Coach Sommer, Andrew, Jeff, Adam

We've got some new tools in our toolbox. After we test it out ourselves, expect a lot more gymnastics fun this summer!

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WOD

"PUKIE BREWSTER"

for time:
150 burpees

SupeRx = wearing the 30# weight vest

compare to 07FEB2011.

Post results to comments!

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Quick! Someone make this a goal:

Yay B*rpees!

(Because they should be considered a curse word)

They're great, aren't they? Consider this a catch-up for everyone who's not quite up on our MANDATORY BURPEE CHALLENGE.

Did you do the burpees due this weekend?

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WOD

"PUKIE BREWSTER"

for time:
150 burpees

Rx'ed = keeping your jump over 6" each and every rep.

compare to 28JUN2010. results here.

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I wish we had stall bars. Then we could attempt to eventually do these:

Little Annie Brewster

CONGRATULATIONS to the October Foundations for graduating!

Brandon of the 7am crew

some of the 10am-ers: Matthew, Sam, Ana, Cindy and Katie

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WOD

"ANNIE BREWSTER"
50-40-30-20-10 reps for time:
double unders
situps
burpees

I was thinking that this was more or less of a "take it easy" kind of wod.

I'm thinking I was wrong.

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PARTY TONIGHT!

Toshi is bringing some kegs. Let's not get too crazy now.

HAPPY HALLOWEEN WEEKEND!

An update!

We've been so busy since Tony visited that we've neglected the blog! )=

In the meantime, we've made the gym a lot nicer (=

All previous posts will be accounted for. Sit tight.

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WOD

"Pukie Brewster"
for time:
150 burpees

compare to 03MAY2010.

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The Carrot Train to Crazytown - Whole9

#YAYBURPEES

The May Foundations Program has begun! We have added a 10am slot to those interested.  See the schedule.

The Look Good Naked Challenge has started as well! Great job to everyone who's posted so far. We have some great things to look forward to: a higher state of well-being, more energy, better performance, looking good naked, and some cool prizes!

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WOD

for time:
150 burpees

compare to 13JAN2010.

Must get chest to the deck then jump a minimum of 6" with hands overhead.

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Expect a bunch of max efforts this week: 500m row, standing vertical jump, max pullups, standing box jump, and the sit-and-reach flexibility test!

Taking preorders now!

We're now taking pre-orders for new merchandise!

We have decided on a new slogan in addition to our current "It Hurts So Good" - "The Finest 20 Minutes of Your Day!" It would be great to have you represent YOUR gym with this fresh logo, especially with the Grand Opening creeping up. If you are interested in ordering a new t-shirt or hoodie, we are taking pre-orders throughout the week until next Tuesday, Jan 19th.

Check out the apparel and info here:

• Adult T-Shirt
• Women's Crew Neck T-shirt
• Adult Sweatshirt (Pullover hoodie)

By prepaying you will be able to customize your shirt/hoodie. We will need your size, color, and preferred slogan (one on each item).

• "It Hurts So Good"
• "The Finest 20 Minutes of Your Day"

Brand new, comfortable t-shirts:  $20
Warm, soft hoodies:  $40
Representing your hard work and wearing something you're proud of:  Priceless.

;)

Send your preorder information to sheena@foundationcrossfit.com, or find me at the gym!

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WOD

"PUKIE BREWSTER"

for time:
150 burpees

Chest to ground then a 6" jump beyond your highest standing reach.

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AOD

"Shoes, Sitting and Lower Body Dysfunctions"

Shoes and sitting. Two things that are ubiquitous in modern society.

There has been recent media sensationalization of the detrimental effects of shoes. However, there has not been a lot on sitting other than upper body postural issues. Do these two things really have that much of an impact on our lives? Or is it just athletes?

Unfortunately, most information out right now does not look specifically at the effects that injuries have on the body as a system. Rather, most of the solutions to problems tend to focus on only reducing the pain or alleviating the problem at one joint specifically.

Read the rest by clicking the link above.